The pandemic has made us realise that we don't need to leave the comfort of our homes to get moving. With various, free online workouts available to get us moving, not only improves our body but our mental health too.

We recommend the workout series by Pamela Reif to get you started or to improve upon your current fitness schedule.  The fun, short and engaging workouts have something for all. The fitness influencer offers:

♡ free fitness videos in real time

♡ free workout schedules every Sunday on my Instagram (pamela_rf). Different versions: Beginner, 30min per day, 45min Slow & 45min Hard

♡ YouTube Playlists to filter the workouts depending on your level!

The NHS recommends 30 minutes of exercise, five times a week and claim, “being depressed can leave you feeling low in energy, which might put you off being more active. Regular exercise can boost your mood if you have depression, and it's especially useful for people with mild to moderate depression”. It’s important to find a physical activity we enjoy, otherwise we won’t stick at it on a daily basis. We have put together four simple at home exercises, to help us “break a sweat” without any excuses.


We can walk or run in the garden. If we don't have access to a garden, a nearby park, or simply up and down the street, will clear our brain fog for better clarity. A study commissioned by Mind revealed that “outdoor activities including running and walking had benefited mental health, so for best results avoid the treadmill”. 


We don't need to be in a ring or have a punchbag, to do boxing at home. Youtube videos will do just fine and air punches. Boxing is great for releasing rage and stress, which can help with inner empowerment. Intense interval sessions release much needed “feel good” endorphins.


Some simple holistic yoga moves, will help us with channeling our 'inner yin and yang'. Learning the skill and technique of this mindful activity can help with controlling the mind by reducing stress and battling anxiety. There is no competitive element when it comes to yoga, it’s at our own pace and the emphasis is all on controlling our breathing and integrating the mind and body in the present moment.


Grab some dumbbells and let's build muscle but also improve our self-esteem with resistance training. Low moderate sessions can improve muscle strength but also uplift our mood. Lifting weights will be sure to tire us out and help us to switch off our mind for a good night’s rest.

A study by Taylor & Francis on exercise therapy suggests, “the effect of exercise may be comparable to antidepressant medication and psychotherapy”. If we are struggling with our gut health however, putting on gym gear may be the last thought on our mind, regardless if we can work out at home. At Beautifully Nourished our ‘Fibre Pro’ Supplement is designed to encourage healthy digestion. Featuring Psyllium husk Powder, Inulin Powder and probiotic Lactobacillus Acidophilus, to support with healthy and balanced gut bacteria, which in turn, can help us, to keep up our fitness regime this year and mental health in check.

We hope that you enjoyed your daily Fitness Fix. 
With love, Beautifully Nourished x 

Written by: Razna Khatun
Editor and Founder: Katherine Elyse Blake, BSC Nutrition, ANutr
Katherine Blake